Portion
Quick tips on how everyday measures like a ladle, a mug or a handful compare to an actual portion, for fast estimates in the kitchen.
How much is a handful of nuts?
For nuts a handful is defined as 30 grams, but that comes to a different number of pieces for each kind: 24-26 almonds, 4-5 walnuts, 28-30 hazelnuts.
How is a salad portion measured?
For leafy salads one portion is two cups, that is one large bowlful. For cooked vegetables the same portion falls to one cup.
What does a food exchange list mean?
An exchange is when portions carrying similar energy inside the same food group can take each other's place; the guideline calls this an equivalent.
How much is one portion of dried legumes?
The measure is given over the cooked form: three quarters of a cup, two small ladles or 130 grams. That amount corresponds to 50 grams of raw dried legumes.
How do you set portions on a child's plate?
A child's portion is not a shrunken adult portion. The guideline ties portions to energy level, and matches energy level to age, sex and activity.
How do you build protein on a meatless plate?
Not with a single item but with a combination of groups. The guideline gives a separate portion table for vegetarians and shows pairing legumes with grains as a direct example.
How many portions of fruit a day?
The guideline recommends 2.5 portions of fruit in men and 2 in women for ages 18-49, and separately defines the gram equivalent of one portion.
How many portions of dairy do you need a day?
For an adult the recommendation is 3 portions a day. Milk, yogurt and cheese are different portions of the same group; the number changes with age and physiological state.
How often should you eat fish in a week?
The guideline's portion table gives 2 portions a week for ages 18-49, and one portion is 150 grams of cooked fish. This share is not filled with meat or chicken.
Is the portion different for someone who exercises?
The need rises, but in most people the rise is not as large as it is thought to be. In the guideline's table the difference between activity levels stays within a measurable range.
Does the portion really shrink when the plate does?
It can help, but it does not decide on its own. The guideline defines the growth of serving dishes as a problem; it ties the portion not to the diameter of the plate but to the cup measure.
How do you measure bread without a scale?
The standard portion of bread is two thin slices, that is 50 grams. That same 50 grams comes to half a simit or a quarter of a pide.
General information notice. This content is prepared to support general nutrition literacy; it does not replace medical diagnosis or treatment and is not personal nutrition advice. A plan tailored to you can only be prepared by a licensed dietitian; if you are pregnant, have a chronic condition, take regular medication, are feeding a child, or have a clinical condition, a physician and dietitian check is required before starting a plan.
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